Staying fit these days doesn’t always mean that you need to go to the gym to workout because you can actually perform various exercises in your own home. Bodyweight workouts aside, you can actually do HIIT exercises at home to give your muscles that extra challenge they need to eliminate excess fats to reveal a well-toned physique.
Which HIIT exercises can you do at home? Here are a few examples to try. You can start by doing each exercise for one minute, then do 30 seconds of mountain climbers and 15 seconds of rest before performing the next exercise.
Kettlebell swings.
For this exercise you should stand with your knees bent at 90 degrees with your feet wider that the width of your shoulder, and a kettlebell held between your knees. As you start moving upwards, push your hips forward while raising the kettlebell all the way to shoulder height. Go back to your first position and repeat.
Sumo squats.
Stand straight with your feet slightly wider than your hips’ width with your toes pointing outwards at a 45 degree angle. Make sure that your weight should be resting on your heels and that your back is flat with chest in an upright position. Lower yourself into a squat until your thighs are parallel to the ground. Engage your quads and glutes to push yourself back up. Do as many reps as you can in one minute.
Decline pushups.
In this exercise, you should place your hands on the floor with your head looking down. Both of your feet should be placed on a bench so that you will be in a decline position. Keep your back straight as you bend your elbows to 90 degrees to lower your chest towards the floor. Push back up and repeat.
Butt kicks.
For this workout, you can walk or jog in place while raising one foot behind you so that your heel will touch one butt cheek. Repeat with the other foot. Continue alternating the butt kicks for one minute.
Fire hydrants.
To perform fire hydrants, you should go down on all fours with your hands positioned shoulder-width apart, your knees bent, your back straight, and your head looking downwards. Engage your hip abductor to raise your left bent leg out to the side until it is parallel to the floor. Go back to your first position and repeat with the other leg. Do as many reps as you can in one minute.
These exercises are just a few examples of what you can include in your HIIT training at home. It is important that you do mountain climbers or jump squats in between with 15 seconds rest to catch your breath. Keep in mind that HIIT is going to teach you to use your muscles until they are tired in just a short period of time. This is perfect if you are looking for a quick but intense workout that you can squeeze into your busy schedule.
Sources: bloglovin.com
